Posts by littlesimongeorge

Oh dear, another magic shoe.

Avoid any fad fitness equipment that's promoted with classic lines like "Easy Tone".

Original Post by floggingsully:

Original Post by white_sakura:

But for now, if I just want to add strength and no more muscle, what kind of sets/reps should I be doing?

There is no magic set/rep scheme, you can gain muscle or gain strength or lose either one on pretty much any set/rep scheme.  Pick one, use it until you stop making progress then move onto somthing else.

Whether or not you gain mass is a function of your diet, not your set/reps. 

 I was thinking along those lines too.

Yeah, the olympic bar can still be too heavy for some people at 45lbs/20kg.

Some weightlifting coaches start their students off with just a broomstick and move them onto a 20lb bar.

Original Post by gunnercade:

So, please enlighten me. If I do 5 minutes at 85-90% and then 5 minutes at 70-75%, repeating for about an hour (including warmup and cooldown), that does not count as HIIT. But is it better than steady state? In other words, between the workout above and a hourlong workout where my HR is steadily in the 80-85% zone, which one would be best in terms of burning fat? If I understand the theory correctly (and I am not sure I do), the whole point of intervals is that your body can adapt to steady state. Please oh wise ones enlighten me! (yes, I do HIIT too, and yes, I do lift weights 2-3 times a week).

 You are definitly doing a form of Interval Training in that your alternating between periods of higher intensity and lower intensity, but HIIT is different.

HIIT refers to intervals of all out sprinting (High Intensity).  You cannot sprint for a 5 minute period.  The sprinting interval will last for only 30 secs at most, you won't be able to keep up that kind of pace for much longer.  A HIIT session could be finished in as little as 10 minutes.

I haven't read either of those books, but NROLFW is very popular on this forum as well as many others. 

If you're looking for something that's basic and effective then I'd go with what Amethstgirl said, read Starting Strength by Mark Rippotoe.   It concentrates on basic barbell training for strength and goes into great detail regarding correct form.

Original Post by floggingsully:

Don't knock it till you've tried it!!!

I used this thing for 20 minutes and I got a 6 pack and longer, toned'er thighs.

 But did it lift and sculpt your glutes?

Fork put downs and plate push aways.

In other words diet.

Original Post by kreebby:

Original Post by gddrdld:

Original Post by kreebby:

No, it means lose inches.

 My dear, you are the one who's confused. amethyst is right. In order to "lose inches" you will need to reduce body fat. Otherwise if you just build more muscle (through weight training) under the current layer of fat, you will either stay the same measurements or actually increase. Now, that having been said, as you cont to build muscle, and eat correctly, you will see a natural change in your body composition to include a reduction in body fat and slight increase in muscle mass, which should effect a reduction in "inches". But, you CANNOT decide where your body decides to lose fat (as amethyst said).

All I'm gonna say here is: myth.

 Hi Kreebby,

I suggest you listen to the advice given. 

If you don't believe them, research the subject yourself.  You will find that in order to reduce "inches" you will have to reduce your overall bodyfat percentage.

A combination of Diet, Weight training and High Intensity Interval Training will help you to reach your goals.

I have the bar lower down on my traps and really lock the bar in place.  I find it's a lot more comfortable and I don't need any cushioning.

For anyone starting squats I'd suggest an empty bar at first to concentrate on technique, then gradually increase the weight each workout by 2.5lbs to 5lbs.

If you still have problems with your upper back then try front squats.

Original Post by edamame3:

(I say this at risk of getting flogged again, as apparently I am not muscular enough for all of you to consider me a 'real personal trainer', even though 90% of clientele is looking for fat loss and avoidance of injury, not to become 'shredded'. My training is not in body building, but physical therapy, and personal training is a form of physical therapy.)

This was exactly my point from before;

Most people who walk into a gym off the street are deconditioned. Ligher weights have their place, especially to help people get themselves up to functional condition so that THEN they may begin building muscle.

Please don't tell people at the gym they should lift more weight; it is very easy for someone to hurt themselves if they try to take on too much too soon. Sometimes I would make a client use very light weights just so they can learn proper form and get used to the motion, and to see how the motion affects their joings (especially if they are elderly).

 I agree with this 100%!

I don't agree with a beginner going into the gym for the first time and lifting heavier because they didn't struggle on the last 3 reps of a certain weight.

It's all about learning good form and increasing the weights in small increments workout to workout, gradually and progressively conditioning the body for heavier loads further down the line.

A friend of mine who was an olympic lifter used to clean and jerk over 350lbs at the age of 17.  The coaches started him off with just a broom stick.

Unfortunatly a lot of people (men in particular) let their pride and ego get in the way when they first start lifting.  They refuse to start light because they "feel" the workout isn't hard enough not realising the importance of good form.

Original Post by bmx419:

I vote 3 days, 20mins each, full body. 20 minutes is all it takes when you know what you are doing.

 I agree!

I find you get a lot of people who get caught up in the whole "I train for 2hrs per day" thing.

It's all about quality not quantity.

It's perfectly normal, squats require alot of concentration because it requires such strict form.  You're concentrating on keeping the weight off your toes, your body tight and not allowing your knees to cave inwards.  The further I've progressed the more I've had to concentrate on these things, because good form is so crucial when the loads increase.  All it takes is one lapse of concentration and you could do yourself an injury.

I think it's the ability to concentrate and focus that becomes second nature. 

The fact that you're concentrating on every rep is a good thing :-)

But "tone" is part of those "long lean muscles like a dancer" euphemisms that pretends that muscle is shapeable - that you can make it go from looking like Arnold's to a ballerina's, just by increasing the number of reps.

 Yeah, but we all know that doesn't work.  Pilates on the other hand...

Original Post by danaofdoom:

Original Post by littlesimongeorge:

The fitness industry has a lot to answer for with this whole toning/sculpting muscle business!

Doesn't matter how many times we write it on this forum someone will always have a question about toning.

 lol yeah so let's not jump down people's throats when they say "toning". I see a lot of that on here and that's really no way to encourage anybody. And no littlesimongeorge, I wasn't saying it was you. That's just a general statement. I'm probably guilty as well.

 I guess we could do with a sticky thread on "Gym Myths" or something similar.

I know some may sound a little harsh in their replies regarding toning, but as you know it can be hard getting through to someone who has been heavily bombarded with classic gym mythology. 

What makes it even harder to break gym myths is that they often get passed on by "Mr 1000lb squatter" or "Miss Physique" who will look the picture of physical strength and fitness.  So to an impressionable eager beginner, those moments of gym enlightenment will be gospel.  It was for me as a teenage lifter until someone pointed me in the right direction and got me into researching.

Original Post by fitmom2008:

Okay, first of all I never once said that weight lifting or training will BURN FAT in any one area...I said that it will change your shape and tone you up (we'll say "tone" is defined as creating lean muscle mass in this case so you aren't compelled to re-ask me to define that for you).  I knew when you asked me about toning, you were trying to throw something at me that would make your opinion seem more valid...but I figured I would give you the benefit of the doubt. Perhaps you should mention your "article" to the millions of people that HAVE successfully reshaped their bodies through cardio and strength training (which also includes firming up the abs and making rears look fuller and higher).  There will always be another article out there floating around written by some so called trainer who thinks they have debunked all myths regarding weight training, weight loss, or any other random topic they can whip up.  Not only do I speak for myself as someone that has successfully reshaped my body through good ole fashion weight training, cardio, and proper diet, but I see it all around me in the people I work with.  

You are simply trying to sound more valid based on terminology.  That's ridiculous.  

 The only thing that Amethytsgirls making a point on is on your use of the word "tone", apart from that I'm sure you'll find that she agrees with you regarding good old fashioned weight lifting for changing body composition.  Previous posts will prove that.  The article itself is spot on, especially the section on changing the shape of your muscles.

I do find it quite interesting how much bigger I "appear" when my bodyfat percentage is lower, even though my actual measurements are smaller.  I guess it's like an optical illusion.  I look bigger at 260lbs than I do at 285lbs.